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ME Lower 10/20 GM/Zercher PRs


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Excerpt: First off, I love bulking, its going into the second week and i feel 100x stronger jsut from the extra carbs and calories and no running this week. I need someone to check my GMs formfor me too please. Little Wider than shoulder width GMs 45x3, 135x3, 185x3, 225x3, 275x1, 315x1, 345x1 ( 10 lb PR ) Zercher Squats ( i love these things ) 135x5, 185x5, 225x5, 245x5 ( 20 lb PR ), 255x5 ( PR ) Partial Deads ( about 2-3 inches below the knees ) 135x3, 225x3, 315x3, 405x2, 495x0 ( to

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  1. #1
    Elite Bodybuilder ffknight84's Avatar
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    ME Lower 10/20 GM/Zercher PRs

    First off, I love bulking, its going into the second week and i feel 100x stronger jsut from the extra carbs and calories and no running this week. I need someone to check my GMs formfor me too please.

    Little Wider than shoulder width GMs
    45x3, 135x3, 185x3, 225x3, 275x1, 315x1, 345x1 ( 10 lb PR )

    Zercher Squats ( i love these things )
    135x5, 185x5, 225x5, 245x5 ( 20 lb PR ), 255x5 ( PR )

    Partial Deads ( about 2-3 inches below the knees )
    135x3, 225x3, 315x3, 405x2, 495x0 ( to tired at this point, tried twice )

    GHRs
    3 sets of 6 at body weight ( doing about 2/3 of a rep now on my own, so its kind of a PR )

    Reverse Hypers bodyweight
    3x8

    Weighted Full ROM situps
    35x8x3 sets

    I upped the volume now since their is no lax, i did forget calves tho today, but ill remember from now on. I love how the zerchers hit the core really hard. Also all lifts are raw. Im aiming for 4000+ cals a day, 300g protein, and 300+g of carbs, gradually increasing as weight goes up. Weight is currently at 209 ( thanks to the creatine and 2x as many carbs )

  2. #2
    Olympian thebrute's Avatar
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    man..you just keep gettin strong and stronger brotha!! awesome!! tb

  3. #3
    slobberknocker
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    I think you're sinking your hips too much, and it's coming too close to a squat. I think you should try for a little more bend at the waist, and a little less bend in the legs. Watch spatts:


    http://www.asylum-strength.com/videos/blagm.mpg

  4. #4
    Elite Bodybuilder ffknight84's Avatar
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    thx brute

    slobber- i think thats a flexibility issue of mine, that im working my best on improving, im not trying to sink down like that, it just happens.

  5. #5
    Freak kingc_79's Avatar
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    congrats on the pr's man..sounds like i might have to try incorporating those zerchers.....

    u mean creatine really works?

  6. #6
    Elite Bodybuilder ffknight84's Avatar
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    thx king c, creatine actually works for me, weird isnt it. I thnk its the extra weight it puts on in water just gives me a little more strength.

  7. #7
    Freak kingc_79's Avatar
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    i was actaully wondering bc i've never broke down and tried it and think i may try it in a month or so and see if it helps a lil..thanks

  8. #8
    Cyborg
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    The zercher squats look awesome, I gotta try it sometime.

    The gm's do look a little like squats though.

    -sk

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